Maximus Gage
The spine, along with the pelvis, acts as a stable surface for our extremities to move and function. Spinal stability is the spine's ability to maintain its structure and range of motion without causing injury or pain. This is achieved through the active system (muscles) and the passive system (vertebrae, discs, ligaments, and joints). The deep intrinsic muscles closest to the spine, such as the multifidus and transverse abdominis, play a crucial role in stabilising and protecting the spine. These muscles work in harmony with the passive system to prevent abnormal deformation and spinal injury.
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What You'll Learn
The spine's stability is maintained by the active system of muscles
The spine's stability is maintained by an intricate network of muscles, ligaments, and bones, all working together to support and protect the spine. This network includes deep stabilising muscles such as the multifidus and transverse abdominis, which provide essential support for the spine.
The spine's stability is particularly reliant on the active system of muscles, which play a critical role in preventing abnormal deformation of the spine. When the passive system, comprising vertebrae, discs, ligaments, and joints, is under stress, the active system of muscles comes into play to provide additional support and prevent injury.
The active system of muscles includes the superficial, intermediate, and deep/intrinsic back muscles. The superficial muscles, located closest to the surface, help with shoulder movement. The intermediate muscles are situated above and below the ribcage, assisting with rib movement and breathing. The deep/intrinsic muscles, also known as the true back muscles, are the deepest layer, lying close to the spine. These deep muscles are associated with the movements of the vertebral column and play a crucial role in controlling posture.
The transversospinalis muscle group is a deep group of back muscles that assist with bending the back and lateral rotation. The core muscles, including the transverse abdominis, are also essential for stabilisation and controlling pressure. Additionally, the gluteal muscles, or glutes, play a stabilising role and are important for daily activities, including internal hip rotation.
Overall, the active system of muscles is vital for maintaining spinal stability, preventing injury, and enabling a full range of movement. Spinal stability exercises and good posture habits can help strengthen these muscles, reducing the risk of back pain and improving overall quality of life.
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The passive system of vertebrae, discs, ligaments and joints
The passive system of vertebrae, discs, ligaments, and joints is essential for spinal stability and function. The vertebrae are the small bones that stack on top of each other to form the spinal column, also known as the vertebral column. There are approximately 24 to 33 vertebrae, depending on the source and individual variations. These bones provide structural support and protection for the spinal cord and nerves.
Between each vertebra is an intervertebral disc, a flat, round, or fibrocartilaginous cushion that acts as a shock absorber. The discs have a tough, fibrous outer ring called the annulus or annulus fibrosus, and a soft, jelly-like center called the nucleus pulposus. The nucleus pulposus has a high water content, which helps it absorb pressure and maintain the disc's shape.
Ligaments connect bones to bones. In the spine, ligaments connect the vertebrae, holding them together and providing stability. There are various types of spinal ligaments, including interspinous, supraspinous, and intertransverse ligaments, which attach to different parts of the vertebrae, such as the spinous and transverse processes.
The facet joints are the real joints of the spine, similar to the knee or elbow joints. They are formed by the articular processes of the vertebrae and allow for movement, flexibility, and stability. The joints have cartilage, a slippery connective tissue, that enables the vertebrae to slide against each other smoothly.
Together, the vertebrae, discs, ligaments, and joints form a strong and flexible structure that supports the body, protects the spinal cord, and enables movement. They work in conjunction with the muscles of the back and core to provide stability, balance, and a full range of motion.
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Deep muscles of the back
The back muscles are divided into three groups: superficial (extrinsic) back muscles, intermediate back muscles, and intrinsic (deep) back muscles. The deep muscles of the back are well-developed and collectively extend from the sacrum to the base of the skull. They are associated with the movements of the vertebral column and the control of posture. The deep muscles are enclosed by fascia and are located deep to the extrinsic muscles, separated by the thoracolumbar fascia.
The intrinsic muscles are the deepest layer of back muscles and are closest to the spine. They are considered the true back muscles. These muscles are short and associated with the spinous and transverse processes of the vertebrae. The three deep muscles of the back include the semispinalis, multifidus, and rotatores. These muscles stabilize the vertebral column and play a role in proprioception and balance. The semispinalis can span 4 to 6 segments, originating from the thoracic and cervical transverse processes and inserting into the occipital bone and spinous processes in the thoracic and cervical regions.
The transversospinales muscle group is a deep group of back muscles that lies deep to the Erector Spinae. It consists of three major subgroups that run obliquely and medially from the transverse process of the vertebra below to the spinous process, filling the groove on either side of the spinous process. These muscles assist in bending the back posteriorly when contracted bilaterally. When unilateral contraction occurs, they help with lateral bending and rotation.
Core strength training, including deep back muscles, is more effective than typical resistance training for alleviating chronic low back pain.
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Superficial and intermediate muscle groups
The back muscles are divided into three groups or layers: superficial (extrinsic), intermediate, and intrinsic (deep). The superficial and intermediate muscle groups are also referred to as immigrant muscles as they represent muscles of the upper limb that migrated to the back during fetal development. These muscles are responsible for maintaining posture, movement, and breathing.
Superficial Muscle Group
The superficial muscles are the ones closest to the surface, just under the skin. They help move the shoulders and scapula. These muscles include:
- Latissimus dorsi (Lats): These are the largest muscles in the upper half of the body, starting below the shoulder blades and extending to the spine in the lower back.
- Trapezius (Traps): The traps form a "V" shape, starting at the neck, going across the shoulders, and extending down to the lower back.
- Rhomboids: The rhomboid muscles connect the shoulder blades to the spine.
Intermediate Muscle Group
The intermediate back muscles are located just above and below the ribcage. They assist in moving the ribs, including during breathing. There are two intermediate back muscles:
- Serratus posterior superior: This muscle is found in the space between the shoulder blades (shoulder girdle) and sits under the rhomboid muscles.
- Serratus posterior inferior: This muscle is located at the bottom of the ribcage, beneath the latissimus dorsi.
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Transverse abdominal muscle and obliques
The transverse abdominal muscle and the obliques are essential for spinal stability and overall core strength. The transverse abdominis, the deepest abdominal muscle, wraps around the torso, connecting the rib cage and ending at the abdomen's middle line. It is responsible for protecting internal organs, supporting the torso, and preventing back pain.
The transverse abdominis muscle is an important core muscle that helps with breathing and activates the core. It stabilizes the pelvis and lower back during movement. A weak transverse abdominis can lead to low back pain and lumbar instability. To strengthen this muscle, exercises such as the side plank, regular plank, and abdominal draw-in lumbar stabilization techniques are recommended.
The obliques, consisting of the internal and external oblique muscles, are also crucial for spinal stability. These muscles originate from the lower ribs and thoracolumbar fascia, wrapping around the torso and inserting at the pelvis. The internal obliques lie underneath the external obliques and work together to flex and rotate the torso, as well as provide lateral support to the spine.
Together, the transverse abdominal muscle and the obliques provide dynamic stability to the spine and torso, allowing for functional movements and helping to prevent injuries and back pain. Their ability to contract and provide "squeezing support" for the spine and abdomen is vital for maintaining a stable core during various activities.
Understanding the role of these muscles is essential for correct diagnosis and treatment of back pain, as well as for improving overall functional strength and resilience.
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Frequently asked questions
The back muscles are divided into three groups: superficial (extrinsic), intermediate, and intrinsic (deep).
Superficial back muscles include the latissimus dorsi (often shortened to lats), trapezius (often shortened to traps), rhomboids, and levator scapulae.
There are two intermediate back muscles: the serratus posterior superior and serratus posterior inferior.
Deep back muscles include the multifidus, transverse abdominis, and transversospinalis.
